10 Most Sustainable Milk Alternatives? Plus, How To Make Them!
I was grabbing a coffee with one of my friends when the barista asked me what kind of milk I would like. She then gave me five different options I could pick from. I thought, “Woah! When did we get so many plant-based milk alternatives?
Which should I choose?”. Today is your lucky day if you have been in this position before. Let's chat about the most sustainable milk alternative!
But first, what’s the problem with normal dairy milk? Well, one glass of regular dairy milk produces about three times more greenhouse gas (GHG) emissions than ANY plant-based milk!
Animal agriculture (dairy cows) also contributes to methane emissions, a powerful greenhouse gas accelerating climate change.
Environmentally-friendly milk alternatives can be a big driver in pushing for more sustainable food systems and are being offered more and more by sustainable food brands. However, not all plant-based milks are created equal! Each has its strengths, and choosing which is right for you will also depend on other factors like availability, cost, and taste!
So grab a glass of your favorite milk and read the guides at the bottom of this post on how we chose these and what you need to be on the lookout for.
Got Milk? Our Top 10 Sustainable Milk Picks:
1. Oat Milk
Oat milk is quite popular these days. Plant-based milk now accounts for 16% of all retail milk dollar sales, and oat milk is the second most popular option on the market right now (with almond milk being the first).
From an environmental perspective, the crop (Avena sativa) doesn’t require a lot of water since it grows in cooler weather, allowing the crops to retain moisture. To put this into perspective, a liter of oat milk requires 48 liters of water. Regarding GHG emissions, one glass of oat milk equals about 0.4 pounds of carbon dioxide emissions. Not bad numbers if you ask me!
Oat milk also has great health benefits since it contains calcium, vitamin D, and B vitamins like riboflavin (B2) and vitamin B12. It is lactose, nut, and soy free and is made from certified gluten oats. Oat milk can also be an option for those with gluten intolerance or allergy.
So, is oat milk the most sustainable vegan milk? Not so fast! One downside of oat milk is the pesticides and fertilizers required to grow the crop. According to the USDA, over 60% of oat crops are treated with pesticides, and 75% are treated with chemical fertilizers.
How To Make Homemade Oat Milk
Ingredients:
- 1 cup rolled oats (gluten-free oats if necessary)
- 4 cups cold water
- Optional: 1-2 tablespoons sweetener to taste (e.g., maple syrup, agave syrup, or a date)
- Optional: 1 teaspoon vanilla extract
- Optional: A pinch of salt
Instructions:
Blending Oats and Water:
- Combine the rolled oats and cold water in a blender.
- Blend on high for about 20-30 seconds. Avoid over-blending to prevent the milk from becoming too slimy.
Straining the Mixture:
- Using a nut milk bag, fine mesh strainer, or a thin cloth, strain the blended oat mixture over a bowl. This will separate the liquid from the oat pulp.
- Gently press or squeeze to extract the liquid, but avoid pressing too hard, as this can make the milk slimy.
Flavoring the Milk (Optional):
- Return the strained oat milk to the blender.
- Add your chosen sweetener, vanilla extract, and a pinch of salt if desired.
- Blend briefly to combine the ingredients.
Storing the Oat Milk:
- Pour the oat milk into a clean bottle or jar with a lid.
- Store in the refrigerator for up to 4-5 days. Oat milk can separate over time, so shake it well before each use.
Using the Leftover Oat Pulp:
- The remaining oat pulp can be added to smoothies, baked goods, or oatmeal. Alternatively, you can dry it out and use it as oat flour.
Notes:
- The consistency of oat milk can vary based on personal preference. For thicker milk, reduce the water quantity. For thinner milk, add more water or strain the milk an additional time.
- Some people like to rinse the oats briefly under cold water before blending to remove excess starch and reduce potential sliminess in the final milk.
Enjoy your freshly made oat milk in coffees, teas, cereals, or simply on its own!
2. Hemp Milk
If you are into sustainability like me, you have probably heard about hemp before. Hemp fabric is praised as a sustainable alternative to plastic-based fabrics like polyester and nylon. The hemp plant fibers are super versatile and can be used as a textile, as a construction material, and for pulp and paper or hemp-based plastics.
At first glance, hemp milk seems like the answer to our prayers! It doesn't need pesticides or much water to grow since the plant is extremely resistant to diseases and produces a lot of shade. It's also low in saturated fats and is a good source of omega-3. Unfortunately, one downside to hemp milk is that it can be quite expensive, like many hemp-based products.
How To Make Homemade Hemp Milk
Ingredients:
- 1 cup of hemp seeds (hulled)
- 4 cups of water
- Optional: 1-2 tablespoons of sweetener to taste (e.g., maple syrup, agave nectar, or a date)
- Optional: 1 teaspoon vanilla extract
- Optional: A pinch of salt
Instructions:
Blending Hemp Seeds and Water:
- In a blender, combine the hemp seeds and water.
- Blend on high for about 1-2 minutes until the mixture becomes creamy and smooth.
Straining the Mixture (Optional):
- Hemp seeds are soft and blend easily into water, creating a smooth consistency. Therefore, straining is often optional when making hemp milk. However, you can strain the mixture if you prefer an ultra-smooth texture.
- Pour the blended mixture into a bowl using a nut milk bag, cheesecloth, or a fine-mesh strainer.
Flavoring the Milk (Optional):
- Return the hemp milk to the blender (if you've strained it).
- Add your chosen sweetener, vanilla extract, and a pinch of salt if desired.
- Blend briefly to combine.
Storing the Hemp Milk:
- Transfer the hemp milk to a clean bottle or jar with a tight-sealing lid.
- Store it in the refrigerator for up to 5 days. Hemp milk can naturally separate over time, so shake it before using it.
Notes:
- Adjust the water quantity if you want a different consistency. Less water will make it creamier, while more water will make it lighter.
- Hemp milk naturally has a nutty and earthy flavor. If you're not a fan of the taste, you can adjust the sweeteners or add other flavors to mask or complement the natural hemp flavor.
Enjoy homemade hemp milk in beverages, cereals, cooking, or simply by itself!
3. Coconut Milk
Coconuts are native to southeast Asia and have spread throughout the tropics… so you know the emissions from food transportation are higher with this one. Monoculture farming has also become an issue where coconuts are grown, which can negatively impact the biodiversity of the surrounding area.
Moreover, in regions like the Philippines, Indonesia, and India, workers involved in coconut farming are often underpaid and exploited.
However, coconut trees generally don't require much fertilizer or pesticide and grow in places with more than enough water.
It is also fairly easy to find coconut milk with an organic certification since the product is so popular - this way, you can ensure you are going chemical-free and boosting the environmental benefits of drinking coconut milk.
How To Make Homemade Coconut Milk
Ingredients:
- 1 mature brown coconut
- 4 cups of hot water (not boiling)
Instructions:
- Preparing the Coconut:
- Using a sharp knife or screwdriver, poking a hole into the three "eyes" at the top of the coconut.
- Drain out the coconut water and save it for another use (it's delicious and refreshing on its own).
- Heat the coconut in an oven at 375°F (190°C) for 15 minutes. This will help crack the shell.
- After removing the coconut from the oven and letting it cool for a few minutes, gently tap and break open the shell with a hammer.
- Separate the coconut meat from the shell. This can be done using a knife or a flathead screwdriver. Peel off the brown skin using a knife or vegetable peeler.
- Blending the Coconut Meat:
- Chop the coconut meat into smaller pieces and place it in a blender or food processor.
- Add the hot water.
- Blend on a high setting for 2-3 minutes until the mixture becomes creamy and smooth.
- Straining the Mixture:
- Pour the blended coconut mixture through a nut milk bag, cheesecloth, or a fine-mesh strainer over a bowl.
- Use your hands to squeeze out as much liquid as possible. This is your coconut milk.
- Storing the Coconut Milk:
- Transfer the coconut milk to a glass jar or bottle and store in the refrigerator.
- Use the coconut milk within 4-5 days. Ensure to shake or stir it before using, as it may separate in the refrigerator.
- Using the Leftover Coconut Pulp:
- The remaining coconut pulp can be dried and used as desiccated coconut in baking or cooking. Alternatively, you can blend it into smoothies or add it to oatmeal.
Notes:
- The thickness of the milk can be adjusted based on preference. For thicker milk, use less water. For thinner milk, add more water.
- For added flavor, infuse the coconut milk with vanilla or sweeten it with honey or agave syrup.
Enjoy your freshly made coconut milk, perfect for smoothies, curries, baking, or simply on its own!
4. Rice Milk
Rice milk has a heavier carbon footprint than oat or almond milk, which isn't great. It also requires more water than oat milk (about 54 liters of water per glass) but slightly less water than almond milk. Rice milk also offers little nutrition compared to other options on this list.
However, when you compare it to dairy milk, rice milk still wins in emissions, land use, and water use, it is still a win (just a smaller one)!
How To Make Homemade Rice Milk
Ingredients:
- 1 cup of cooked rice (white or brown rice both work)
- 4 cups of water
- Optional: 1-2 tablespoons of sweetener to taste (e.g., maple syrup, agave nectar, or a date)
- Optional: 1 teaspoon vanilla extract
- Optional: A pinch of salt
Instructions:
Blending Rice and Water:
- In a blender, combine the cooked rice and water.
- Blend on high for about 1-2 minutes until the mixture becomes smooth. The texture will naturally be a bit grainy compared to other plant-based milks.
Straining the Mixture:
- Using a nut milk bag, fine mesh strainer, or cheesecloth, strain the blended rice mixture over a bowl to remove the grainy remnants. This step helps improve the texture but is optional. If you skip it, expect a slightly grainier texture.
- Press gently to extract as much liquid as possible.
Flavoring the Milk (Optional):
- Return the strained rice milk to the blender.
- Add your chosen sweetener, vanilla extract, and a pinch of salt if desired.
- Blend briefly to incorporate the added flavors.
Storing the Rice Milk:
- Pour the rice milk into a clean bottle or jar with a lid.
- Store in the refrigerator for up to 3-4 days. Rice milk can separate over time, so shake it well before each use.
Notes:
- Adjust the water quantity if you want a different consistency. Less water will yield creamier milk, while more water will create a lighter texture.
- Some variations of rice milk recipes involve uncooked rice that has been soaked for several hours or overnight. This method might produce a slightly different texture and flavor profile.
Enjoy your homemade rice milk in cereals, beverages, cooking, or simply by itself!
5. Cashew Milk
While cashews can be grown in the US, they are mostly produced in India, Africa, and Vietnam - meaning food miles and more GHG emissions!
Another concern with cashew milk is human rights issues. According to Human Rights Watch, many workers forced to work in cashew farming are underpaid and in precarious situations.
Workers are suffering from hand burns, respiratory problems, and allergic reactions. As a result, a very small percentage of cashews on the market are Fair Trade Certified.
Yes, cashews are good for you and are technically more environmentally friendly than dairy milk, but their place on the sustainable milk podium is still up for debate.
How To Make Homemade Cashew Milk
Ingredients:
- 1 cup of raw cashews
- 4 cups of water (for blending)
- Optional: Sweeteners or flavorings to taste (e.g., honey, maple syrup, vanilla extract, dates, or a pinch of salt)
Instructions:
Soaking the Cashews:
- Place the cashews in a bowl and cover them with water.
- Let them soak for at least 4 hours, preferably overnight. This softens the cashews and ensures creamier milk. Soaking them in hot water for 1 hour can also work if you're in a hurry.
Draining and Rinsing the Cashews:
- After soaking, drain and rinse the cashews under cool running water.
Blending Cashews and Water:
- Combine the soaked cashews and 4 cups of fresh water in a blender.
- Blend on high for about 2 minutes or until the mixture is creamy and smooth. If you have a high-speed blender, this may take less time.
Note: One of the benefits of making cashew milk (as opposed to almond or other nut milks) is that cashews blend completely into the water, so there's no need to strain the mixture to achieve a smooth consistency.
Flavoring the Milk (Optional):
- If desired, add sweeteners or flavorings like honey, maple syrup, vanilla extract, or dates to the milk. Blend again to combine.
Storing the Cashew Milk:
- Transfer the milk to a sealed container and store it in the refrigerator.
- Homemade cashew milk usually stays fresh for 3-4 days. A natural separation might occur over time, so just give it a shake or stir before using.
Notes:
- Adjusting the water quantity can vary the thickness of the milk. Use less water for a thicker, creamier consistency (like cashew cream), and more water for a thinner consistency.
- Cashew milk is naturally creamy and is great for coffee, tea, cereal, smoothies, cooking, or simply on its own.
6. Pea Milk
Pea milk is very healthy! It has higher levels of proteins, calcium, vitamin D, and other micronutrients (compared to other milk on this list). Some people also love pea milk because it tastes like cow's milk. It also uses much less water and fertilizer to produce than almonds. Win-win-win!
How To Make Homemade Pea Milk
Ingredients:
- 1 cup of dried yellow split peas
- 4-6 cups of water for blending (adjust for desired thickness)
- Optional: 1-2 tablespoons of sweetener to taste (e.g., maple syrup, agave nectar, or a date)
- Optional: 1 teaspoon vanilla extract
- Optional: A pinch of salt
Instructions:
- Preparing the Yellow Split Peas:
- Rinse the dried yellow split peas under cold running water.
- Soak the peas in ample water in a large bowl for 8-12 hours or overnight.
- After soaking, rinse and drain the peas thoroughly.
- Blending the Peas and Water:
- Combine the soaked peas and 4-6 cups of water in a blender. The amount of water can be adjusted based on your preferred consistency.
- Blend on high for about 2 minutes until the mixture becomes smooth.
- Straining the Mixture:
- Use a nut milk bag, cheesecloth, or a fine-mesh strainer to strain the blended pea mixture into a bowl. This will separate the liquid from the pea pulp.
- Press or squeeze to extract as much liquid as possible.
- Flavoring the Milk (Optional):
- Transfer the strained pea milk back into the blender.
- Add your chosen sweetener, vanilla extract, and a pinch of salt if desired.
- Blend for a few seconds until well combined.
- Storing the Pea Milk:
- Pour the pea milk into a clean bottle or jar with a tight-sealing lid.
- Store in the refrigerator for up to 4-5 days. Since pea milk can naturally separate over time, ensure you give it a good shake before using.
Notes:
- Adjust the water quantity if you desire a different consistency. For thicker milk, reduce the water quantity; for thinner milk, add more water.
- The remaining pea pulp can be added to soups, smoothies, or baked goods, so there's no waste.
Enjoy homemade pea milk as a drink, in cereals, coffee, or any recipe that calls for milk!
7. Hazelnut Milk
Hazelnuts grow in areas with naturally higher rainfall in Southern Europe and North America, requiring less irrigation.
While tasty, hazelnut milk isn’t super popular yet, and its benefits and environmental downsides must be explored more. Also, a fun fact is that the wind pollutes hazelnuts rather than bees…. Very interesting!
How To Make Homemade Hazelnut Milk
Ingredients:
- 1 cup of raw hazelnuts
- 4 cups of water for blending (plus more for soaking)
- Optional: 1-2 tablespoons of sweetener to taste (e.g., maple syrup, agave nectar, or a date)
- Optional: 1 teaspoon vanilla extract
- Optional: A pinch of salt
Instructions:
Soaking the Hazelnuts:
- Rinse the hazelnuts thoroughly under cool running water.
- Place the hazelnuts in a bowl and cover with ample water.
- Allow them to soak overnight, or for at least 12 hours. This softens the nuts and makes them easier to blend.
Rinsing and Blending:
- After soaking, rinse and drain the hazelnuts.
- Add the hazelnuts to a blender along with 4 cups of water.
- Blend on high for 2-3 minutes. The mixture should be smooth and creamy.
Straining the Mixture:
- Over a large bowl, pour the hazelnut mixture through a nut milk bag, cheesecloth, or a fine-mesh strainer. This will separate the liquid milk from the hazelnut pulp.
- Use your hands to squeeze and extract as much liquid as possible.
Flavoring the Milk (Optional):
- Return the strained hazelnut milk to the blender.
- Add your chosen sweetener, vanilla extract, and a pinch of salt if desired.
- Blend briefly to combine.
Storing the Hazelnut Milk:
- Pour the milk into a clean bottle or jar with a tight-sealing lid.
- Store in the refrigerator for up to 4-5 days. Hazelnut milk can separate over time, so shake or stir it well before using it.
Notes:
- The leftover hazelnut pulp can be dried in the oven or a dehydrator, used in baking, or added to oatmeal and smoothies.
- Adjust the water quantity based on your preference. Less water will produce a creamier milk, while more water will yield a lighter consistency.
Enjoy your homemade hazelnut milk in coffee, cereals, baking, or simply by itself for a nutty treat!
8. Flax Milk
Flax milk (which comes from flax seeds) is a good option for those with an allergy to nuts and still want a good source of protein and omega-3 fatty acids. It is also just as high in calcium as dairy milk!
From a nutritional perspective, flax milk is awesome…. But what about the environment? Industrial flax production occurs in the US, Canada, India, China, Europe, and Africa. The plant fibers are extremely versatile and can be used for oils, animal feed, and spun into cloth.
It doesn’t need much space to grow, producing 1,200 and 1,400 pounds of seed per acre of farmland. Flaxseed is also a more “grass-like” crop and doesn’t need constant watering.
One study found that to grow the same amount of almonds, you would need 15 times more water! Lastly, flaxseed is non-GMO and requires fewer chemicals such as fertilizer or pesticides.
How To Make Homemade Flax Milk
Ingredients:
- ¼ cup of whole flax seeds
- 4 cups of water
- Optional: 1-2 tablespoons of sweetener to taste (e.g., maple syrup, agave nectar, or a date)
- Optional: 1 teaspoon vanilla extract
- Optional: A pinch of salt
Instructions:
Blending Flax Seeds and Water:
- In a blender, combine the whole flax seeds and water.
- Blend on high for 1-2 minutes until the mixture is well blended.
Straining the Mixture:
- Due to the gel-like texture flax seeds can produce when blended with water, it's crucial to strain the mixture well.
- Over a large bowl, pour the flax mixture through a nut milk bag, fine-mesh strainer, or cheesecloth. This step separates the milk from the flax seed pulp.
- Gently press or squeeze to extract as much liquid as possible.
Flavoring the Milk (Optional):
- Return the strained flax milk to the blender.
- Add your chosen sweetener, vanilla extract, and a pinch of salt if desired.
- Blend for a few seconds until well combined.
Storing the Flax Milk:
- Pour the milk into a clean bottle or jar with a tight-sealing lid.
- Store in the refrigerator for up to 3-4 days. Flax milk can naturally separate over time, so give it a good shake or stir before using.
Notes:
- The leftover flaxseed pulp can be added to smoothies, baked goods, or oatmeal to boost their nutritional content.
- Adjust the water quantity based on your preference. Using less water will give you creamier milk, while more water will create a lighter texture.
- Flax milk is a fantastic source of plant-based omega-3s, making it a great addition to a health-conscious diet.
Enjoy your homemade flax milk as a beverage, in smoothies, cereals, or any recipe that requires milk!
9. Potato Milk
I know this one sounds a bit gross, but hear me out. Potato milk is a blend of water, potatoes, rapeseed oil, and sugars and tastes mild. While I can’t say much about taste, from a sustainability perspective, potato milk is fabulous!
Growing potatoes is extremely land efficient and uses half as much water as almonds. Potatoes are also nutritious; potato milk contains many minerals, vitamins, carbs, and fiber.
Potato milk is a lesser-known dairy alternative, but it's a great option for those with nut, soy, or grain allergies. Making it at home is easy, and the resulting milk is mild in flavor with a creamy texture.
How To Make Homemade Potato Milk
Ingredients:
- 1 medium-sized potato (peeled and diced)
- 4-5 cups of water (divided into 1 cup for boiling and the rest for blending)
- Optional: 1-2 tablespoons of sweetener to taste (e.g., maple syrup, agave nectar, or a date)
- Optional: 1 teaspoon vanilla extract
- Optional: A pinch of salt
Instructions:
- Boiling the Potato:
- In a saucepan, bring 1 cup of water to a boil.
- Add the diced potato to the boiling water.
- Simmer until the potato pieces are tender and easily pierced with a fork, which should take around 15-20 minutes.
- Drain the water and let the boiled potato pieces cool for a bit.
- Blending the Potato and Water:
- Transfer the boiled potato pieces to a blender.
- Add 4 cups of fresh water to the blender (or adjust based on your preferred consistency).
- Blend on high until the mixture is smooth and creamy. This might take around 1-2 minutes.
- Flavoring the Milk (Optional):
- Add your desired sweetener, vanilla extract, and a pinch of salt if using.
- Blend for a few more seconds until all the ingredients are well combined.
- Storing the Potato Milk:
- Pour the potato milk through a fine-mesh strainer or cheesecloth into a clean bottle or jar with a tight-sealing lid to ensure it's perfectly smooth.
- Store in the refrigerator for up to 3-4 days. As with other plant-based milks, potato milk can separate over time, so shake it well before each use.
Notes:
- You can adjust the water quantity based on your preference. Less water will produce a creamier milk, while more water will yield a lighter consistency.
- Potato milk is naturally gluten-free and hypoallergenic, making it suitable for those with various food sensitivities.
Enjoy your homemade potato milk in coffee, tea, cereals, or simply on its own!
10. Almond Milk
Last but not least… We have almond milk! If you had asked me a few years ago, “What is the most sustainable nut milk?” there is a good chance I might have said almond milk.
Almond milk is one of the most popular dairy milk alternatives and has been available to American consumers for quite some time.
While better than dairy, almonds require more water than any other option on his list (one liter of almond milk requires 371 liters of water to produce). W
hat’s even more concerning is that a good portion of almonds are grown in California and almond farmers have been criticized for depleting California's groundwater systems.
PLUS, almond milk is notorious for being bad for the bees! According to the Guardian, nearly 70% of commercial bees in the US are drafted every spring to pollinate almonds.
How To Make Homemade Almond Milk
Ingredients:
- 1 cup of raw almonds
- 2-3 cups of water (for soaking)
- 4 cups of water (for blending)
- 1-2 tablespoons of sweetener to taste (e.g., honey, sugar, agave syrup, or a date)
- Optional: 1 teaspoon of vanilla extract or a pinch of salt
Instructions:
Soaking the Almonds:
- Place the almonds in a bowl and cover them with 2-3 cups of water.
- Allow them to soak overnight or for at least 12 hours. This softens the almonds and makes them easier to blend.
- Note: Soaking longer can make the milk creamier.
Draining and Rinsing:
- After the almonds have soaked, drain and rinse them under cool running water.
Blending Almonds and Water:
- In a blender, combine the soaked almonds and 4 cups of water.
- Blend on the highest setting for 2 minutes. The almonds should be broken down into a fine meal, and the water should have turned white and opaque.
Straining the Almonds:
- To strain the almonds, line a bowl with a nut milk bag, cheesecloth, or a thin dish towel (you can also use a fine-mesh strainer).
- Pour the almond mixture into the lined bowl.
- Gather the cloth or bag around the almond meal and twist it close. Press firmly with sanitized hands to maximize the yield of almond milk. You can expect roughly 2 cups.
Sweetening the Milk:
- Transfer the milk to the blender, add the desired sweetener, and blend well.
Storing the Almond Milk:
- Store the almond milk in sealed containers in the fridge for up to two days. Shake well before drinking, as it may separate over time.
Using the Leftover Almond Pulp:
- Don't throw away the almond pulp! You can add it to oatmeal and smoothies or use it in baking. Alternatively, you can dry it in the oven and blend it to make almond flour.
Notes:
- You can reduce the water quantity in the blending process for a creamier texture and richer taste.
- This recipe is customizable: You can add flavors like cinnamon or cocoa powder or adjust the sweetness.
Enjoy your homemade almond milk! It's a refreshing and healthy alternative to dairy milk, and making it yourself ensures there are no added preservatives or unwanted ingredients.
An honorable mention on the most sustainable plant-based milk list… soy milk!
Soy milk, once a frontrunner in sustainable milk alternatives, has been at the heart of various debates over the past few years. From concerns about hormones to their environmental impact, let's dissect the claims and see where soy milk truly stands.
Pros of Soy Milk:
- Lower Environmental Impact: Compared to cow's milk, soy milk boasts reduced CO2 emissions and water consumption. When put side by side with oat milk, they're on relatively equal footing regarding their environmental footprint.
- Nitrogen Fixation: As a legume, soy has a unique ability to fix nitrogen, enriching the soil it's grown in. This property is a potential candidate for sustainable farming practices, benefiting subsequent crops.
- Initiatives for Better Farming Practices: Recognizing soy's potential and its current challenges, organizations like the WWF and US Soy (comprising American soybean farmers) are investing efforts to develop more sustainable and responsible soy cultivation techniques.
Cons of Soy Milk:
- Hormone Concerns: One of soy milk's most widely debated aspects is its hormone content, particularly phytoestrogens. While some voiced concerns about the potential link between high soy consumption and breast cancer risk, the consensus among recent studies indicates that the risks are likely overstated. Still, the public's concern about this perceived correlation caused a temporary wane in soy milk's popularity.
- Environmental Challenges: Despite its lower carbon footprint, soy cultivation has downsides. It's linked to substantial soil erosion, particularly in South America. Moreover, soy farming has become a key driver of deforestation, particularly in regions like the Amazon.
- Societal Impacts: Beyond environmental concerns, soy cultivation in Brazil and Argentina has been blamed for uprooting small farming communities. The large-scale soy monoculture can edge out smallholder farmers, potentially leading to socioeconomic disparities. Additionally, there are notable issues related to workers' rights and exploitation.
- Large-scale Production: While soybeans have diverse applications, a significant portion of the world's soy crop goes to animal feed. Major soy-producing nations like Brazil, Argentina, and the US collectively account for about 80% of global soybean cultivation. The massive demand for soy often means that sustainability takes a back seat.
If you're considering soy milk as your milk alternative of choice, it might be wise to prioritize organic soy products. Given the concerns associated with South American soy, looking for sources outside this region can also be a responsible choice. As with most things, being an informed consumer allows you to make decisions that align with your health and ethical values.
Which plant based milk is the most sustainable?
There are a few factors to consider when deciding which is the most sustainable non-dairy milk:
Environmental impact
Water: How much water is required in the farming and processing of the crop?
Deforestation: Is the crop linked to deforestation and clear-cutting to make space for farmland?
GHG emissions: Does the production and transportation of the crop create unnecessary greenhouse gas emissions?
Packaging and waste: Is the product packaged and shipped in unsustainable materials that cannot be disposed of in an environmentally-friendly way?
Pro tip: You can minimize your environmental impact by learning how to preserve your food and purchasing food in more sustainable food packaging. Buying food that has been grown using regenerative farming principles is also your best bet!
Social impact
Working conditions and wages: Are the individuals involved in the farming and processing of the product paid a fair wage? Are they working in safe conditions?
Human health
GMOs and organic: Are there chemicals or modern processes involved at any stage that might have a negative impact on human health?
Other factors to consider When Shopping for the Most Sustainable Milk
Cost: Is the milk alternative within budget? Some can be quite expensive!
Pro tip: If you have a zero waste kitchen and want to save some money, shop at online bulk stores! This is how I have been purchasing zero waste tea and zero waste coffee for quite some time now.
Certifications: Does the product have any sustainable certifications to give it credibility?
Pro tip: one of the best sustainable shopping tips is to look for certifications. With plant-based milk, I would look for Fair Trade and USDA organic when possible. I would recommend doing the same when looking for organic tea brands.
Local and homemade options: Could you make your own version of the product to minimize the negative impacts that might come with commercial options?
A final word on milk alternatives
All of the milk alternatives discussed today are better for people and the planet! The most sustainable milk alternative is the one that has a low impact in terms of emissions, land use, and water use, as well as holds credible sustainable certifications.
Other factors you can also think about include food miles and cost…. Or try and make your own sustainable milk! Comment below if you give any of these options a try (or make your own) and let me know how it goes.
